We hear so much about the latest diet fad and how to lose those extra 10, 20 or 30 pounds with some special pill or drink. Many of us have grown up seeing advertisement after advertisement for the next big weight loss program or quick fix. This leads to yo-yo dieting and feelings of failure and inadequacy when we can’t lose the weight we want to lose.

For many cancer survivors, excess weight is one more crappy side effect of conventional treatment, and can add to the lack of energy, strength and balance we feel once treatment is done.

The truth is losing weight is just one part of the picture. And very often fad diets and magic pills might help with weight loss but they create imbalance and stress in the body, weaken the immune system, create fatigue, disrupt proper hormonal function and even put us on an emotional rollercoaster. Even if the weight is lost, it is likely to come back and there are usually other issues in the body that are not addressed or resolved.

When we begin adding in real, whole foods, mostly plants, and focus on that on a daily basis, rather than going on a strict diet or restricting certain foods, the results are amazing, real and long-term. How we eat, our health, our weight – these things are all a result of a lifestyle shift. Rather than going on the on-again, off-again dieting route, instead, it could make all the difference if we begin to make changes in food and diet that we plan to maintain permanently.

To make this work, we can’t be eating in a way that causes deprivation of foods we love, starvation from not getting enough nutrient-dense calories, or an inflammatory, imbalanced environment in the body.

We’re saying get stop dieting, stop counting calories and points. Get real with food and with yourself. Eat in a way that is enjoyable AND health-promoting. Eat more veggies. Eat whole grains. Eat more plant proteins. Eat healthy fats. And as you do, you will naturally crowd out the processed, sugary foods and too much animal protein. You will also find a balance that works well for YOU. After all, there is no one right diet for every body.

To get you going, here are 10 specific tips that you can begin today (or try one new tip a week) for losing unwanted weight effortlessly and bringing harmony to your body:

Pick one leafy green veggie, like kale, spinach, or collards and add it in on a daily basis. Need a recipe to get you started? Try our Cashew Kale recipe!

Four years ago, you wouldn’t have found many of these foods in our kitchens. A few cancer diagnoses and a couple health coaching credentials later, you’d be hard-pressed to not see most of these items in our pantries or refrigerators. Why? Because we eat pretty differently than they way we did several years ago. We focus on whole, plant-based foods. And we didn’t make these changes overnight – it happened in baby steps – and we’re still learning, experimenting, tweaking, and just having fun with all that whole, real, nutritious food has to offer.

That’s not to say that we don’t enjoy or treats and sweets too, but eating foods like those listed below is our focus. And it’s gotten pretty easy, and not to mention, darn delicious! The best part – we can truly feel what a difference it makes in our bodies, our minds and our moods. It’s such a drastic change, that besides the occasional takeout pizza or summertime ice cream cone, we prefer eating this way. This is the real deal. Real food. No drastic dieting. No restrictions. No guilt. Just enjoying food in a way that supports our health and not worrying too much about the rest.

It can take a little discovery, a little planning and an open mind (after all, much of the “food” available these days is far from what Mother Nature created), but if you begin with one small step and turn that into part of your lifestyle, it’s easy! Then take another step. And another.

So, check out our list below – 20 of the top foods you’ll find in our kitchens – and see how many you have in yours. Maybe you’ll find a few new foods to try. Maybe you have some healthy faves to add. But what better time than right now to start adding in some great foods? It’s a brand new year! Happy 2013!

Making the decision to begin changing your diet can feel overwhelming and confusing – possibly so much so that you end up making no changes at all! And that’s not what we want to see happen. Once you’ve decided you’re ready to begin eating better (which is really the first step!), then take on the rest in baby steps. Go one day at a time and one goal at a time.

Perhaps you decide to begin eating a leafy green vegetable every day or 4 days of the week. Maybe you want to try drinking more water or eating more whole grains (like brown rice) instead of processed grains (breads, pastas – especially the white flour ones!). Start small and add on as you go.

Here are 7 general steps to finding your groove with food. These are great areas to start with, and you may want to break down your steps and goals even more. Remember to be realistic, but also push yourself to see just what you can do! You’d be surprised!

1.) Drink more water: There is no right amount of water to drink, but generally the bigger and more active you are, the more you should drink. A good rule of thumb is a 1/2 ounce of water per pound of weight. So a 160 pound person might start with 80 ounces of water (or 10 eight-ounce cups). Staying hydrated is imperative during cancer treatment! This will help to increase your energy, support your immune system, reduce nausea and other treatment and cancer side effects.

2.) Practice cooking: Cooking is a fundamental step to healthier living. By making your own meals you know what’s going into them. Meals don’t need to take hours to prepare and involve multiple ingredients. Pick a healthy recipe or two a week to add in to your routine.

3.) Increase leafy green vegetables: These are seriously lacking in the American diet and they are most essential for creating long-lasting health. More specifically they help eliminate depression, improve liver, gallbladder and kidney function, increase energy and boost your blood. Try kale, collards, mustard greens, dandelion greens, spinach, and chard.

4.) Increase whole grains: It’s not these types of carbohydrates that have led to the obesity epidemic, but rather the processed goods like doughnuts. Whole grains are some of the best sources of nutritional support and provide long-lasting energy. Try brown rice, quinoa, oats, and millet.

5.) Increase sweet vegetables: People forget that these exist and they are the perfect medicine for the sweet tooth. Instead of depending on processed sugar, you can add more naturally sweet flavors to your diet and dramatically reduce sweet cravings and better support your body. Try sweet potatoes, beets, carrots and squash.

6.) Experiment with protein: The majority of Americans eat way too much protein and mostly in the form of animal meat. Pay attention to how different types of protein make you feel. Try other forms like beans, lentils, nuts or fermented soy (tempeh, miso).

7.) Eat less meat, dairy, sugar and processed foods; consume less coffee, alcohol and tobacco: Did you notice we said eat less instead of don’t eat? If we told you not to drink coffee or eat sweets you would want them even more. By increasing your whole grains, vegetables and water you will naturally crowd out the more processed items, so this step often comes naturally (and it’s much easier to add in good food than try to restrict yourself from the not-so-good foods).

After their cancer diagnoses, Kendall Scott and Annette Ramke learned how to thrive through cancer and beyond by taking an integrative approach to healing, with a focus on whole, plant-based food. Kendall and Annette are the authors of Kicking Cancer in the Kitchen and received board-certification in Health Coaching through Integrative Nutrition and the American Association of Drugless Practitioners (AADP). Read More…